Sukhe aloo / dry potato curry

sukha alooSukhe aloo / dry potatoes curry

Sukhe aloo / dry potao curry

Hi friends,

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. Potatoes have nutritional components  today, it’s difficult to imagine and diet vegetables without potatoes They have somehow became one of the most popular and recognized foods on the planet. Potato that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any dietary plan. Here is a simple and very delicious recipe . You will enjoy  these sukhe aloos / dry potato curry with puris.

 

 Prep Time : 20 minutes

Cook time : 7-10 minutes

Serve : 4

Level Of Cooking : Easy

Cuisine :Indian

Course : Main

Ingredients:

  • 1/2 kg boiled potatoes
  • 1 tsp Cumin seeds
  • 1/4 tsp asafetida / hing powder
  • Ghee 2 tablespoons
  • 1 tsp Red chili powder
  • 1 level tsp or /Salt to taste
  • 2 tsp coriander powder
  • 1/2 tsp roasted cumin, powdered
  • 2 tbsp coriander/ cilantro leaves, finely chopped

Method:

Step 1.

In a pressure cooker take potatoes add three cups of water and close the lid. Place the cooker on high flame. The moment full pressure is formed , reduce the heat to low flame for five minutes. Switch of the stove.

Step 2.

Let the pressure cooker cool down to room temperature, open the lid and take out the potatoes. Peel the potatoes and cut them in to small cubes. Keep aside.

Step 3.

Heat oil in a non stick pan / wok / kadahi and add asafetida / hing powder to it . When it starts turning light pink in colour add cumin seeds . When the cumin seeds begin to splutter add the cut potato cubes , chili powder, coriander powder, salt, dry mango powder / aam choor powder, roasted cumin seed powder and mix well.

Step 4.

Cover and cook on low heat for three to five minutes. Switch off the stove. Garnish with finely chopped cilantro / coriander leaves. Serve hot with wheat flour puris and mango pickle.

Health benefits of potatoes :

The health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and boost eye health.

Weight Gain: Potatoes are primarily made of carbohydrates and contain very little protein. This makes it an ideal diet for those excessively lean or thin people who desperately want to put on weight. The vitamin content includes vitamin-C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves to burn off in order to compete!

Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for babies or for those who cannot digest hard food, but need energy.
Skin Care: Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin.

Scurvy: The vitamin-C present in potatoes can help prevent this disease, caused by a deficiency of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it has been eliminated from most first and second world countries with ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes in the world helps with this problem.

Rheumatism: There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium in potatoes help to provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism.

Inflammation: Potatoes are very effective in reducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system.

Cancer Prevention: Certain types of potatoes, particularly red and russet potatoes, contain high levels of flavonoid antioxidants and vitamin A like zeaxanthin and carotenes, they can protect you against many types of cancer. Also, research at the Agricultural Research service has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C both have antioxidant qualities that can protect your body from the devastating effects of cancer.

High Blood Pressure: Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, food content and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to tension.

Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above.

Heart Diseases: Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs.

Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to increased levels of uric acid in the blood. potatoes also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.

Diarrhea: They are an excellent component of an energy-rich diet for those suffering from diarrhea, since it is very easy to digest and contains mild roughage. However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

Ref. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

 

Raw Banana Cutlets

Raw banana cutlets G

Raw Banana Cutlets

Hi Friends! Another of my never failing , healthy, delicious cutlet recipe with raw bananas and potatoes. It can be ready in no time, a perfect tea time snack.

Preparation time: 15-20 minutes

Cook time: 10-15 minutes

Cuisine: Indian

Course : Healthy snack/Appetizers

Serves: 4

Cooking time : 30 minutes

Ingredients:

  • 400 gms Raw bananas
  • 2 medium size boiled Potatoes / to give 2/3 cup mashed
  • 2 tbsp Buckwheat flour/Kuttu ka aata
  • 2/3 level tsp salt /or salt to taste
  • 1/4 tsp Black Pepper
  • 1 green chili , finely chopped
  • 1 tsp ginger, finely grated
  • 1 tbsp Green coriander/ Cilantro / dhaniya , finely chopped
  • 10 Cashew nuts, lightly roasted, and cut into small pieces
  • Oil – to fry cutlets

Method:

Step 1.

Wash the bananas properly, put bananas in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the bananas. Remove the peel of each banana, mash in a mixing bowl and keep aside.

OR

Place the bananas in a microwave safe dish and cook in the microwave for 3 minutes. When bananas cool down to the room temperature, remove the peel from all bananas and mash. Keep mashed bananas aside.

Step 2.

Wash the potatoes properly, and put in a pressure cooker, add 1/2 cup of water. Close the cooker lid and place the pressure cooker on a high flame. The moment full pressure is formed, switch off the stove. When cooker cools down to the room temperature, open the lid and take out the potatoes. Remove and peel the potatoes, mash in a mixing bowl and keep aside.

Step 3.

In a mixing bowl take mashed potatoes, bananas, buckwheat flour / Kutu ka aata,salt, black pepper, green chilies, grated ginger and green coriander. Mix all the ingredients well . Divide the mixture into eight equal portions and keep aside.

Step 4.
In a non-stick pan take two tbsp oil and heat. Take each portion of the mixture in your hands, roll it into a round ball then press gently with your palms to flatten it. Slide gently as many cutlets as the pan can take easily fry in hot oil. Fry on medium flame till both sides turn light golden brown. Carefully take out the cutlets in a tray lined with the paper kitchen towel.

Step 5.

Serve hot with coriander / mint chutney.

Notes:

  • For best results, while using boiled potatoes, for preparing any type of cutlets , do not use the potatoes immediately after they are boiled. Cool them in the fridge for 1/2 an hour or so and then use for making the cutlets.
  • If NOT making cutlets for fast/Navratri vrats, you can use corn flour instead of Buckwheat flour/Kuttu ka aata

The Health Benefits of Green Bananas :

4 Body Benefits of Green Bananas

GREEN BANANAS ARE HIGH IN FIBER.

Just one cup of boiled green bananas contains 3.6 g of fiber, which satisfies 14 percent of your daily value! And as you may or may not already be aware, there is a decent correlation between the consumption of high fiber food and lowered instances of disease, such as diabetes. Bottom line? The stuff is good for you.

GREEN BANANAS INCREASE YOUR BODY’S ABILITY TO ABSORB NUTRIENTS.

Green bananas contain compounds called short chain fatty acids (SCFAs), which nourish the cell tissue lining of the small intestine, dramatically enhancing the body’s capacity to absorb nutrients .

GREEN BANANAS ARE HIGH IN POTASSIUM.

Just like yellow bananas, green bananas are just as high in potassium. For instance, just one cup of boiled green bananas contains 531 mg of potassium. Compare this with the American Heart Association’s recommended intake of 4,700 mg of potassium per day.

GREEN BANANAS CONTAIN RESISTANT STARCH.

By definition, resistant starch (RS) is any starch that is not digested in the small intestine but passes to the large bowel. And according to research conducted by Janine Higgins of the University of Colorado Health Sciences Center, there is strong evidence to suggest that RS intake is associated with several changes in metabolism which may have positive health benefits such as:

  • Decreases glycemic and insulinemic responses
  • Lowers plasma cholesterol and triglyceride concentrations
  • Improves whole body insulin sensitivity
  • Increases satiety, and reduces fat storage.

Ref. http://runjanellerun.com/2013/06/the-health-benefits-of-green-bananas/

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Litti-Chokha

Littis   Chokha 1

Litti-Chokha

Hi friends! Cuisine from Bihar is definitely delicious, mouth-watering. Today’s recipe for you is a dish, baked from wheat flour dough that is stuffed with a mixture of roasted gram flour and spices, called Litti and served with Chokha (roasted and mashed brinjal/ aubergines/ egg plant and potatoes) is a food for all occasions in Bihar. “Litti- Chokha” is a traditional dish of Bihar and Jharkhad. It can be served as an evening snack too. One of the winter delights! It can be prepared round the year but tastes amazing during winter. Easy to make and scrumptious, check out right away!

Litti

Cooking Time: 15-20 minutes

Servings: 12

Preparation Time: 15-20 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients:

For Litti Dough:

  • 2 cups Wheat flour/Atta
  • 1 tsp Onion seeds / Kalonji /Nigella sativa
  • 1 tsp Carom seeds / AjwainKalonji
  • 1 level tsp Salt / or to taste

For Litti Filling/stuffing:

  • 1 cup Sattu
  • 1 flake Garlic, finely chopped
  • 1 tbsp Cilantro /Coriander leaves , finely chopped
  • 1 tsp Ginger finely grated
  • 1 green chili, finely chopped
  • 2 tsp Lemon juice
  • 1/2 tsp Salt / or to taste

Method:

to make filling / Stuffing for Litti

Step 1.

In a mixing bowl take Sattu, salt ,chopped garlic, Cilantro /Coriander leaves , green chili, ginger and lemon juice mix all the ingredients. Add required amount of water to make the mixture damp and easy to fill. Keep aside.

to make dough for Litti :

Step 2.

In a mixing bowl take the flour add the Onion seeds / Kalonji /Nigella sativa, carom seeds / Ajwain and salt. Mix the ingredients well and add gradually water to knead the mix in to a soft dough.

Step 3.

Divide the dough into twelve equal portions. Take each portion of dough at a time roll it into a ball between your palms. Press the rounded dough between your palms , so that the dough spread into two inch thick flat and round surface.

Step 4.

Stuff 2 tsp of filling in the center of each flattened portion of the dough, and bring the ages of the flattened dough together to close gently so that filling of the Litti is intact.

Step 5.
When all the Littis are ready , we can either bake in a preheated oven at 180C or roast on wood charcoal.

OR

Step 6.

Take a pressure cooker, grease the cooker with one tablespoon of ghee. Place the pressure cooker on medium high flame . (and remove the whistle from the lid and keep it aside). When the cooker becomes hot, put the Littis or the stuffed round balls of dough one by one in the cooker. Making sure to keep only that many Littis as are in one line or in one layer only and are not on top of each other.

Step 7.

Place the lid on the cooker and close it. Let Littis cook on low flame for 15 -20 minutes. Make sure that you shake the cooker well gently with hands without removing the lid every two -three minutes.  The cooker can be rotated sideways and turned upside down gently ( see that cooker lid is tightly closed). This process will help in cooking the Littis from all the sides properly.

Step 8.

OR Bake/Roast till all sides are golden and light brown spots come on the surface of the litti. In case baking / roasting not possible use Step 6 for equally good results.

Step 7.

When all Littis are cooked, dip in pure ghee or melted butter and serve with Chokha and green chutney of coriander/ cilantro.

Note: In this recipe with step 6,7

  • Littis are cooked with no ghee.
  • Lttis can be cooked faster.
  • No oven required.
  • Multi-grain wheat flour can be used to make healthy and equally delicious litties.
  • Roasted gram flour can be used instead of Sattu.

Chokha

Cooking Time: 10-15 minutes

Servings: 6

Preparation Time: 10-15 minutes

Category: Main course

Cuisine : India, Bihar, Jharkhand, Eastern Uttar Pradesh

Ingredients

  • 1 medium size brinjal/ aubergine /egg plant, roasted ( to provide 1 cup mashed brinjal/ aubergine /egg plant)
  • 3 medium size tomatoes, roasted (to provide 2/3  cup tomato puree )
  • 2 medium size potatoes, boiled and mashed (to provide 1 cup mashed potatoes)
  • 1/2 cup mustard oil
  • 1/2 tsp red chili powder
  • 1/2 tsp turmeric powder
  • 1 onion, chopped
  • 2 green chilies, finely chopped
  • 2 tsp lime juice /1 small size lime juice
  • 1 bunch of fresh coriander
  • 1/2 tsp Salt/ or to taste

Method:

Step 1.

Take the brinjal/ aubergine /egg plant, coat the entire surface of it with a tsp of mustard oil. Roast the oil coated brinjal , rotate it to cook properly on a medium flame till well cooked from all sides and the skin has charred completely. Switch off the stove and soak the roasted brinjal/ aubergine /egg plant in water. When cool, peel and mash. Keep aside.

Step 2.

Similarly roast the tomatoes on high flame. Peel and puree the charred tomatoes.

Step3.

On a high flame place a heavy bottom pan / wok / kadahi and put mustard oil in it and heat till mustard oil is smoked out. Reduce the heat to low flame and fry this puree (from step 3)in the oil for 8-10 minutes till the puree is well fried and turns a deep red.
Step 4.

Peel and mash the boiled potatoes , add the mashed potatoes and mashed brinjal/ aubergine /egg plant into the kadai and mix well till well blended.

Step 5.
Into the mixture add the red chili powder, turmeric and salt finely chopped green chilies and cook on a low flame, stirring constantly. Add chopped onions and mix well and switch off the stove.

Step 6.

Serve hot after sprinkling the lime juice, garnish with fresh coriander.

Litti-Chokha is a great health food.

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Paneer Tikkis/cheese Cutlets

Vrat ki tikki 1Paneer Tikkis/ Cottage cheese cutlets

Cottage cheese provides many health benefits, including a high protein content, as well as significant calcium, phosphorus, and potassium contents, and it can be used for weight management.

 

Hi friends! here is a recipe for your Navratri fast that can never go wrong! You can simply enjoy these tikkis as snacks any other time of the year too. These Paneer tikkis can be prepared instantly and easily for the navratri Vrat. Delicious to eat and simple to make.

Navratri Fast

Navratri literal meaning is ‘nine nights’ and during these nine days the celebration of Durga Puja in India. Nine different incarnations of the Goddess Shakti, Adi Shakti, or the original creator, observer and destroyer of the universe, are worshipped during these nine days. The festival is part of the Hindu tradition and different regions in the country follow different rituals to perform puja on this auspicious occasion. In Eastern India, the last five days of Navratri the Goddess Shakti is worshipped in the form of Durga, in the Northern and Western parts of India people worship nine different incarnations of the Adi Shakti. People Observe fasts during this sacred period, as it is a popular belief that the Goddess fulfill the wishes of their devotees. Fasting has always been part of Indian festivities. Science has attested to the health benefits of fasting.

Ingredients:

  • 150 gms Paneer / cottage cheese
  • 2 medium size boiled Potatoes / 2 t cups mashed or grated boiled potatoes
  • 2 tbsp, Buck wheat flour / kuttu ka atta
  • 10 Cashew nuts, lightly roasted, coarsely powdered
  • 1 Green chili , finely chopped
  • 1 tsp Ginger, finely grated
  • 1/2 tsp Salt/ or as per taste
  • 1 tbsp Cilantro/ fresh coriander leaves, finely chopped
  • Ghee /Oil – for frying

Method :

Step 1.

Cook the potatoes in a pressure cooker with two cups of water. The moment pressure is formed, reduce the heat to low flame for 5 minutes, switch off the stove. Cool the cooker to room temperature, open the lid take out the potatoes, peel and mash the potatoes. keep aside.

Step 2.

In a mixing bowl grate paneer/ cottage cheese. Add mashed potatoes, salt, finely cut green chilies, finely grated ginger, cashew nuts, Buck wheat flour / Kuttu ka atta. Mix everything really well and make a soft dough.

Step 3.

Divide the mixture into eight equal parts. Roll each part of the mixture into round shape and pat each round in an oval.

Step 4.

Preheat three tbsp ghee /oil in a wok / non stick frying pan for frying Tikkis. Place Tikkis in hot ghee /oil for frying. Place 3 to 4 tikkis in the hot ghee /oil and fry until they turn golden brown in color from all sides.

Step 5.

Take out fried Tikkis on a paper kitchen towel lined plate. Similarly fry all the Tikkis.

Step 6.

Serve hot with Vrat wali chutney of coriander/ cilantro.

Nutrients in Cheese

Cheese is produced throughout the world; it is an ancient food with origins that predate recorded history. It is a dairy product made from pressed milk curds. Different varieties are made from unripened (fresh) cheese or ripened (aged) cheese.

Cheese is a delicious and nutritious food that is very versatile. You can add it to other dishes or eat it by itself. It’s convenient and portable. There are more than 300 varieties of cheese—including American, Cheddar, Mozzarella and Colby—many of which are available in various flavors, forms (chunks, slices, cubes, shredded, grated, crumbled, sticks, spreads) and packages to meet consumers’ needs.

Health Benefits Of Cottage Cheese:

The health benefits of cottage cheese include weight loss, a good supply of protein, B complex vitamins and healthy fats, and a reduced risk of breast cancer. Cottage cheese is also a good source of various minerals such as calcium, magnesium, potassium, phosphorous, zinc, and selenium which all play vital roles in many of the body functions.

Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer. Research conducted at the Harvard School of Public Health by Shin et al. found that in case of premenopausal women, the level of calcium and vitamin D actually helped in reducing the risk of breast cancer. This particular study was conducted over a period of 16 years.

Rich in Protein: One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk contains the highest amount of casein protein among various milks. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly.

Best Foods for Pregnant Women: Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it. For example, pregnant women need calcium and cottage cheese is a very good source for it. Cottage cheese also contains phosphorus, which is an important element found in bones that is also recommended during pregnancy.

Rich Source of B-Complex Vitamins: B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our bodies. Some of them include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.

-Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.

-Riboflavin helps in converting carbohydrates into energy.

-Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.

-Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.

-Niacin, on the other hand plays an important role in digestion, energy production, and cholesterol reduction.

-Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart healthy.

Strengthens Bones: Calcium is one of the major elements associated with milk and their products. Some of the benefits of calcium-rich foods include bone strengthening and weight loss. The amount of calcium in cottage cheese is 8% of the daily recommended value. Calcium, found in milk and milk products such as curd or cottage cheese, helps in building strong bones throughout childhood and adulthood. Eating calcium-rich foods during pregnancy and later years is helpful, especially in osteoporosis and colon cancer. It also helps the nervous system in sending nerve impulse and controls weight gain and heart disease. These are just a few of the benefits of eating calcium-rich foods like cottage cheese.

Heart-Friendly and Maintains Blood Sugar Levels: Cottage cheese is a good source of magnesium. In the human body, most of the magnesium is concentrated in our bones. Magnesium also acts as a catalyst, promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. It helps in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.

Prevents Strokes and Controls Anxiety: Apart from other nutrients, cottage cheese contains potassium. Potassium acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium on a regular basis prevents the risk of getting brain stroke, since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, along with sodium, act as electrolytes, but potassium does not have the side effects of sodium such as increased blood pressure and cardiovascular stress.

Improves Biological Functions: Zinc found in cottage cheese is about 4% of the daily recommended value.  In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA.  Zinc is one of the trace elements whose presence in our body helps in improving the immune system, digestion, diabetes control, fights stress and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate disorder, fights various infections and also acts as an antioxidant.

Improves Digestion: Cottage cheese contains phosphorous, which plays a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates also help in digestion, excretion, and in the production and extraction of energy in the cells.

Antioxidant Properties: Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.

A Few Things to Consider:

There are certain risks involved in eating cheese, both of the cottage and grocery varieties. Some of these are particular risks for those people suffering from diabetes and hypertension (high blood pressure).

Higher Levels of Sodium: Salt is a major ingredient used at various stages of cheese and yogurt preparation. As per the research conducted by Demott, Hitchcock, and Sanders at the University of Tennessee, an average of 3.7 mg/g to 4.5 mg/g of sodium chloride is found in various dairy preparations, including cheese. The findings are almost double the federal government’s approved salt content level (2.7 mg/g).

Bacterial Contamination: One may experience bacterial contamination by eating cottage cheese or any other dairy product, if the milk has not been pasteurized properly. One of the most common diseases that is associated with unpasteurized milk, improperly cooked meat, poultry, and fish is listeriosis, which is caused by Listeria monocytogenes. This bacteria is particularly known to be risky for pregnant women and their developing fetus.

Cholesterol Levels in Cottage Cheese: The level of cholesterol in cottage cheese depends upon the type of milk used for preparing it. If whole milk is used for cheese preparation, the cholesterol content would be as high (33 mg per 1cup) as compared to low fat milk (10 mg per 1 cup) or no fat milk (4 mg per 1 cup). So, if you are health conscious, use low fat versions of cottage cheese to avoid extra fat intake and excessive cholesterol.

Ref. https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cottage-cheese.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Kamal Kakdi /Lotus stem Koftas/ dumplings

lotus root            Kamal Kakadi Kofte 2

Kamal Kakdi /Lotus stem Koftas/ dumplings

Lotus root, known as renkon in Japan and Lián ou in Chinese, hold a special place since older times in their cultures. The roots as well as lotus seeds, raw or cooked, have found application in variety of oriental recipes in East, Southeast Asian, and Pacific regions.

To prepare, break the root at nodal intersections into individual parts. Wash it thoroughly in cold running water before use. Trim the ends. Peel its inedible outer tough skin using a paring knife to expose ice-white, daikon (radish) like flesh underneath. It can be cut into cubes, or chopped to fine sticks in a ways desired as in other vegetables. Rinse the slices immediately in the vinegar or acidulated (lemon) water to prevent from discoloration.

Hi friends! today I have prepared Kamal Kakdi /Lotus root Kofte/ dumplings. It is a tasty, nutritious and easy to make curry.

Kamal Kakdi /Lotus root Kofte/ dumplings

Cooking time : 20-25 minutes

Servings : 4

Cuisine: Indian

Course: Main Course-Veg

Level Of Cooking: Easy

Ingredients:

For koftas / dumplings

  • 250 grams Lotus leaves cleaned grated and soaked in water
  • 2 medium Potatoes , boiled peeled, grated
  • 1 medium size Onion, finely grated
  • 1 level tsp Salt / or to taste
  • 1 ” ginger piece , finely grated
  • 1/4 tsp Red chili powder
  • 4 tbsp Gram flour /besan/ chick pea flour
  • 1 tbsp Corn flour
  • Oil to deep fry

For Gravy

  • 2 medium size Onions, grated
  • 2 medium size Tomatoes, grated
  • 2 ” piece Ginger, finely grated
  • 15 cloves of Garlic, minced
  • 1/2 tsp Turmeric powder
  • 3 tsp Coriander powder
  • 1 tsp roasted cumin powder
  • 1/2 tsp Red chili powder
  • 2 tbsp Cilantro/ coriander, finely chopped
  • 1 level tsp Salt / or to taste
  • 1 tsp corn flour
  • 1/2 tsp Garam masala powder
  • 1 tbsp Olive Oil

Method :

For lotus stems/ kamal kakdi koftas or dumplings:

Step 1.

Wash lotus stems/ kamal kakdi well. Scrape lightly each lotus stems/ kamal kakdi. Grate the lotus stems/ kamal kakdi in a mixing bowl.

Step 2.

Add boiled ,peeled and grated potatoes into the same mixing bowl with grated stems/ kamal kakdi bowl. Add salt, ginger, red chili powder, gram flour and corn flour and mix well. Shape into small balls and keep aside.

Step 3.

Heat sufficient oil in a kadai, slide in gently the stems/ kamal kakdi balls and deep fry on medium heat till golden. Drain on a paper kitchen towel to remove excessive oil.

For Gravy

Step 4.

To make gravy heat oil in a non stick pan. Add onions and sauté till translucent and light golden brown.

Step 5.

Add grated ginger, garlic paste and mix and fry for 1-2 minutes. Add turmeric powder, coriander powder, roasted cumin powder, red chili powder mix well and sauté for few seconds.

Step 6.

Add tomato puree and mix and continue to sauté. Add 1/2 cup water and mix. Sauté, stirring, till oil begins to separate. Add 2 cup water and mix.

Step 7.

Mix Corn flour in 4 tbsp water till lump free. Add this to the gravy and cook till the corn flour gets cooked and blended.

Step 8.

Drain kofte / dumplings and add to the gravy and simmer for a few minutes. Add coriander leaves, salt, garam masala powder and mix. Cover, reduce heat, cook for 7-8 minutes.

Step 9.

Serve hot garnishing with finely chopped coriander/ cilantro.

Health benefits of Lotus root:

  • Lotus root is one of the moderate calorie root vegetables. 100 g root-stem provides about 74 calories. Nevertheless, it composed of several health benefiting phyto-nutrients, minerals, and vitamins.
  • Lotus rhizome is very good source dietary fiber; 100 g flesh provides 4.9 g or 13% of daily-requirement of fiber. Dietary fiber together with slow digesting complex carbohydrates in the lotus root help reduce blood cholesterol, sugar, body weight and constipation conditions.
  • Fresh lotus root is one of the excellent sources of vitamin C. 100 g root provides 44 mg or 73% of daily-recommended values. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis inside the human body. Collagen is the main structural protein inside the body, required for maintaining integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy, develop resistance against viral infections, boosting of immunity, wound healing and to scavenge cancer causing harmful free radicals from the body.
  • In addition, the root contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as a coenzyme in the neuro-chemical synthesis in the brain which influences mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also cuts heart-attack risk by controlling harmful homocysteine levels in the blood.
  • Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells.
  • Crunchy, neutral yet delicate flavor of root lotus is because of its optimum electrolyte balance. It composes agreeable ratio of sodium to potassium at the value 1:4. While sodium gives sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.Ref.http://www.nutrition-and-you.com/lotus-root.html

Selection and storage

Lotus root (renkon) harvest begins by August and last until fall. Traditionally, farmers sink thier legs in knee-deep ponds and try to feel for the rhizome guiding their toes, which are then dug out by hand. Southeastern region of China and lake Kasumigaura in Ibaraki prefecture in Japan are known for renkon production.

From a distance, lotus rhizomes appear as big size bananas arranged in sausage pattern. While buying, look for clean, firm roots with smooth unblemished skin. Fresh roots are readily available year-round in major cities in the USA. One can also buy sliced, canned, and freeze-dried roots in the supermarkets or Japanese and other Asian stores.

Once at home, place the roots in cool, dark place away from humidity for 3-4 days. Uncut rhizomes can stay fresh for up to 2 weeks inside the refrigerator.

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Broccoli Salad

Brocolli salad.JPGBroccoli Salad

Preparation Time : 10 minutes

Cooking time : 10 minutes

Cuisine: Fusion

Course: Salads

Level Of Cooking: Easy

Servings : 4

Ingredients:

  • 1 small head Broccoli
  • 1 small size potato boiled and cut into tiny cubes
  • 1/2 cup walnut kernels
  • 1/2 tsp sugar
  • 1 tsp Dijon’s mustard paste
  • 1/2 tsp salt / or Salt to taste
  • 6 cloves Garlic , crushed
  • 4tbsp extra virgin Olive oil
  • 1 tsp apple cider/ Vinegar
  • 1 tsp red chili flakes
  • 1 1/2 tbsp fresh lime juice
  • 2 tbsp Sesame/ Til seeds , toasted

Method :

Step 1.

Remove the broccoli florets keeping the stems . Cut each floret vertically into halves.

Step 2.

Boil 4 cups water in a pan, add broccoli florets and salt , leave the florets in hot water foe 5-7 minutes.

Step 3.

Remove the broccoli florets from the hot water and refresh in ice cold water. Drain the water and keep the florets aside .

Step 4.

Take walnuts in a small microwave proof bowl, add 1 cup of water. Microwave it for two minutes. Take out keep aside to cool.

Step 5.

Take a boiled potato, cut it into tiny cubes, keep aside.

Step 6.

For the salad dressing, take extra virgin olive oil in a mixing bowl, add crushed garlic cloves, apple cider/or vinegar, salt, sugar, mustard paste, fresh lime juice and red chili flakes and mix well.

Step 7.

In a mixing bowl take broccoli florets, potato cubes, walnut kernels and add the prepared salad dressing and mix well.

Step 8.

Transfer the salad into a serving bowl. Just before serving sprinkle toasted sesame seeds on top and serve .

two heads of broccoliBroccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.

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Brinjal /Aubergines fry

Brijal fryBrinjal /Aubergines fry

The scientific name of brinjal/ aubergine is “Solanum melongena” and is a member of nightshade family. It is a member of the genus Solanum which is related to both potato and tomato. Brinjal is also called as Egg plant because it is named by Europe farmers in 18th century as they  actually look like white and yellowish goose or hen eggs, hence it is named as Egg plant. It is believed that brinjal is originated in Indo- Burma region and is distributed in south East Asia, southern Europe, China and Japan.

Brinjal /Aubergine is a common vegetable that is grown in all most all parts of India. It comes in different varieties of colors like yellow, green, dark purple, reddish purple and white. It tastes good when it is cooked or fried rather than eating it raw because the raw fruit somewhat tastes bitter. It is used in some of the Ayurvedic medicines due to its medicinal properties also extremely advantageous through the health perspectives.

Hi friends! here is a simple easy and delicious recipe to add on to the Vegetarian main course.

 Preparation Time : 10 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Ingredients:

  • 300 gms long purple Brinjal, cut into long thick strips
  • 1 medium size potato, peeled, cut into long strips
  • 1 medium size Onion, cut into Slices
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Cumin seeds
  • 1/4 tsp asafetida / heeng
  • 1/2 tsp Bengal Gram dal
  • 1/2 tsp Black gram dal
  • 1/4 tsp Red Chili powder
  • a small pinch Turmeric powder
  • 2 sprigs Curry leaves
  • 1/2 level tsp Salt
  • 1 tbsp Olive oil /cooking Oil
  • To be mixed into a marinade:
  • 1/4 tsp chili powder
  • 1/4 tsp turmeric powder (haldi)
  • 1/2 tsp salt
  • 1 tsp oil

Method:

Step 1.

Combine the brinjals /Aubergines thick strips with the prepared marinade and toss gently. Keep aside for 15 minutes.

Step 2.

Heat oil in a heavy bottom pan / wok / kadahi and add mustard seeds.

Step 3.

When mustard seeds start crackling , add cumin seeds and dals. Fry for a few seconds until the dals turn light golden brown in colour, add the curry leaves.

Step 4.

To the step two seasoning add cut potatoes strips, marinated brinjals /Aubergines and turmeric powder, chili powder , salt and mix well.

Step 5.

Cover and cook vegetables on low flame till soft and well cooked. Switch off the stove and transfer the contents to a serving bowl .

Step 6.

Garnish with coriander and serve hot with steaming boiled rice or Indian bread rotis.

Health benefits of Brinjals / Aubergines:

Brinjals /Aubergines , known as baingan in Hindi, is known to be king of vegetables.  High on nutrients, this vegetable has many health benefits and hence, it should consumed at least once a week. Although a lot of people don’t like the taste, if cooked well, it can be extremely delicious. Here is why this vegetable should be on list of groceries the next time you shop for vegetables.

Prevent cancer

Fibre and antioxidants are just two of the nutrients that make Brinjal /Aubergine a food that can keep cancer at bay. Fibre helps clear the toxins present in your digestive tract and has been found useful in the prevention of colon cancer. Additionally, the antioxidants help in fighting free radical damage to your cells which helps keep cancer at bay.

Great for weight loss

Brinjal /Aubergine are great for weight loss as they are low in calories with 100g of the vegetable containing just 25 calories. It is also rich in fibre which helps in promoting the feeling of satiety which means that eating a small serving will make you feel full and prevent you from overeating.

Prevent heart disease

Like most fruits and vegetables, Brinjal /Aubergine too are great for your heart. Being rich in fiber, potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of heart disease. The presence of antioxidants keeps your arteries healthy and prevents heart attack.

Controls blood pressure

Brinjal /Aubergine contains potassium, an important mineral, which plays a key role in maintaining electrolyte balance in the body. It also helps in neutralizing the effects of sodium on the body thereby aiding in blood pressure control. Apart from this, increased intake of anthocyanins that are present in high amounts in brinjal /Aubergine, also lowers your blood pressure.

Good for diabetics

As brinjal /Aubergine are low in carbohydrates and high in fiber content, they are known to be good for people suffering from diabetes. This is because, the high fiber causes helps in controlling blood sugar levels in the body by controlling the absorption of glucose from food.

Lowers cholesterol in the body

Brinjal /Aubergine is rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering cholesterol levels in the body.  It also contains high amounts of fiber that increases the absorption of blood cholesterol by the liver to produce bile.

Gives your skin a natural glow

As we age, our skin undergoes free radical damage which can cause the appearance of wrinkles and fine lines on our faces. The antioxidants and vitamins present in brinjals /Aubergines can prevent this from happening. Additionally, it is also high in water which flushes toxins from your body and gives your skin a nice and healthy glow.

Good for your brain

Eating brinjals can prevent brain damage as it contains phytonutrients that can protect your cell membranes. These phytonutrients are also known to boost memory function and aid in transferring messages from one part of your body to another.

Help you to quit smoking

Apart from these benefits, brinjal /Aubergine is also known to have small quantity of nicotine and thus helps in quitting tobacco.

Tips you should follow while incorporating brinjal /Aubergine in your diet:

  • Instead of metal knife, use a stainless steel knife to cut the vegetable as it prevents the chemical reaction between pytochemicals present in brinjal /Aubergine and metal.
  • As you cut brinjal /Aubergine, put them in salt water or sprinkle salt over the pieces. This removes the compounds that render bitter taste to the vegetable. It also makes your dish more tasty and palatable.
  • Brinjal /Aubergine can be added to any dishes like sambhar, pizza or pasta or can be consumed even in fried, baked, sauteed, grilled, roasted or in steamed form.

Ref. http://www.thehealthsite.com/fitness/health-benefits-of-brinjal-baingan/?gclid=CjwKEAjw_MisBRCTuNPfoMqU4ngSJACrJv1V1wHMItH-2DzS-hzF_J6DV3lyJebwMXxWUk1A_auePRoCFzvw_wcB

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition, Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.